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May 23, 2022 IBS Resources

Low FODMAP Fruits

The low FODMAP diet is quite restrictive and there are not a lot of fruits that are fodmap friendly. Therefore it is essential to know which fruits are low in FODMAP. This blog post is a complete guide on low FODMAP fruits, with a detailed list of what you can eat and what to avoid.

The list is divided into 3 categories:

  1. Safe low FODMAP fruits you can eat freely
  2. Fruits you need to be mindful of portion size
  3. Fruits that you should avoid completely
This blog post is a complete guide on low FODMAP fruits, with a detailed list of what you can eat and what to avoid.

List of Safe Low FODMAP Fruits that you can eat freely:

  • Ackee in brine
  • Clementines
  • Dragon Fruit
  • Mandarin
  • Orange
  • Plantain
  • Rhubarb
  • Starfruit
  • Sugar Banana
  • Breadfruit
  • Carambola
  • Cumquats
  • Durian
  • Papaya (yellow)
  • Prickly Pear
  • Guava, ripe
  • Tamarind
  • Jackfruit, canned

Fruits you need to be mindful of portion size:

  • Strawberries (only in up to 65g per meal)
  • Raspberry (only in up to 60g per meal)
  • Blueberry (only in up to 40g per meal)
  • Banana, firm (only in up to 100g per serving)
  • Fresh Cranberries (1/2 cup per meal)
  • Cantaloupe/ Rockmelon (3/4 cup per meal)
  • Coconut (2/3 cup per meal)
  • Grapefruit (80g per meal)
  • Melon honeydew (only up to 1/2cup per meal)
  • Passionfruit (only up to 2 fruits per meal)
  • Kiwi (up to 150g per meal)
  • Lemon juice (125g per meal)
  • Lime juice (up to 250g per meal)
  • Pineapple (only in up to 140g per meal)
  • Mango (FODMAP friendly serve- 40g per meal)
  • Lychee (FODMAP friendly serve – 3 lychees per meal)
  • Avocado (FODMAP friendly serve- 1/8th of an avocado per meal)
  • Grapes, white (FODMAP friendly serve- 6 grapes per meal)
  • Grapes, red (FODMAP friendly serve- 6 grapes per meal)

Fruits that you should avoid completely

  • Apples
  • Apricots
  • Apricot, dried
  • Ripe Banana
  • Blackberry
  • Boysenberry
  • Cherries
  • Custard apple
  • Dates
  • Feijoa
  • Figs
  • Dried Figs
  • Guava in syrup
  • Longan
  • Nectarine
  • Peach
  • Pear
  • Persimmon
  • Plum
  • Pomegranate
  • Prunes
  • Raisins
  • Sultanas
  • Tamarillo
  • Watermelon

Looking for More low fodmap resources?

Here you can find more resources on the low FODMAP diet.


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Categories: IBS Resources Tags: Low FODMAP

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